Strength
Deadlift – 6×2 @ 75-80%+ + 1 set max reps at 67% (shoot for 15 reps)
—Use a little heavier than last week
Conditioning
Every 3 Min x 5 Sets
20/15 Cal Row
30ft HS Walk or 2-3 Wall Climbs
5 Dball Over Shoulder 150/100#
8-15 T2B
WOD Notes: This WOD is meant to be a lower intensity where you will (hopefully) get rest each round. Try to row at a fast pace so that you will get enough time to focus on quality of movement for the other exercises. If you complete set #1 in 2:30, you will get 30 seconds rest.
Assistance
a) BB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12